Social media-famous doctor Cyriac Abby Philips, known as The Liver Doc, recently shared five evidence-based tips to help reduce or reverse fatty liver disease.
The doctor emphasized that making key changes in diet, exercise, and sleep can have a significant impact.
Five ways to reverse it
Black coffee without sugar: Drinking at least three cups of black coffee daily—using five grams of instant or 10 grams of brewed coffee per cup—can help reduce fatty liver disease.
Aerobic exercise: Moderate-intensity workouts like brisk walking, cycling, gardening, or running for at least 150 minutes per week can aid in reversing the disease.
Sufficient sleep: Getting seven to eight hours of sleep per night is crucial. Sleeping more than this may negatively affect liver health.
Mediterranean diet: Following a diet rich in fruits, vegetables, and plant-based foods while minimizing processed and ultra-processed meats is beneficial. The Mediterranean diet promotes a calorie deficit and a healthy balance of unsaturated fats.
Hypocaloric dietary intervention: The ideal macronutrient ratio for fatty liver management should be 50-60 percent carbohydrates, 20-25 percent fats, and 20-25 percent protein. Fat intake should primarily come from unsaturated sources like seed oils, with limited intake from dairy, meats, and nuts.
The Liver Doc also advised limiting unprocessed red meat consumption to 1-2 times a week (not exceeding 500g) per the Indian ICMR Nutrition Guidelines. Processed meats should be consumed only occasionally, as excessive intake is linked to liver and cardiovascular diseases.
“These five strategies not only help in reversing fatty liver but also support overall metabolic health,” he concluded.
Source: Hindustan Times
Bd-pratidin English/FNC
